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Hi guys and welcome to my fourth and final fitness blog for OK! online!

I hope you’ve enjoyed the last four weeks and I hope you’ve picked up a few tips along the way and a few new workout moves to get you started with your workout and health goals!

The key thing to remember is you don’t need to go to an expensive gym and use lots of expensive equipment to get fit. You can easily do it in the comfort of your own home, at whatever time suits you.

That’s the great thing about my app, it’s like having a personal trainer in your pocket with you everywhere you go. Plus there’s hundreds of great recipe ideas on there which are tasty AND healthy, not to mention some great mental health videos and meditations.

Kris Boyson is a qualified Personal Trainer and his app Koach Kris is available now

Kris Boyson is a qualified Personal Trainer and his app Koach Kris is available now

Get exclusive celebrity stories and fabulous photoshoots straight to your inbox with OK!’s daily newsletter. You can sign up at the top of the page.

In this final blog I thought I’d give you guys a top tip I tell all of my clients which is key to losing weight and just being healthier in general; make sure you’re drinking enough water. You should be drinking 2-3 litres of water a day – as a general guide you should be drinking approximately 500ml of water per 20kg of body weight.

Water transports all the nutrients around your body, regulates your temperature, prevents fatigue, and prevents water retention so it’s really important to make sure you’re drinking enough.

Plus quite often if you want to carry on snacking throughout the day it could just be because you’re thirsty and haven’t drunk enough. So stay hydrated!

Kris' exercise of the week is leg raises

Kris’ exercise of the week is leg raises

So here’s the final video from me and I thought I’d end my OK! Online Blog with my top three ab workouts! I’ve also got a brand new days worth of meals for you guys to try and my workout move of the week too!

For more recipes like these, more workouts and much more download the Koach Kris App from the Apple or Google App Stores!

Exercise move of the week

LEG RAISE

Start by laying on your back, raise your shoulders off of the floor ensuring your lower back is touching the floor for support. Raising your shoulders will increase the contraction of the abdominal muscles giving you a better result. Place both hands just underneath your back side for balance. Keeping both legs together, slowly lift them up to a vertical position then back down to a horizontal position, ensuring you don’t touch the floor in between reps. Too difficult? You can touch the floor between each rep if you want to make this move slightly easier. Repeat this movement 15 times.

Kris said the exercise will work the abdominal muscles

Kris said the exercise will work the abdominal muscles

Meal recipes – Week 3

Breakfast is kale, tomato & poached egg on toast

Breakfast is kale, tomato & poached egg on toast

Breakfast

Kale, Tomato & Poached Egg On Toast – 251 calories – Protein 15g – Fat 12g – Carbs 18g

Time to make: 15 minutes

Ingredients:

2 tsp oil

100g ready-chopped kale

1 garlic clove, crushed

½ tsp chilli flakes

2 large eggs

2 slices multigrain bread

50g cherry tomatoes, halved

15g feta, crumbled

1) Bring a large pan of water to the boil. Heat oil in a frying pan over a medium heat and add the kale, garlic and chilli flakes.

2) Cook, stirring occasionally, for 4 mins until the kale begins to crisp and wilt to half its size. Set aside.

3) Adjust the heat so the water is at a rolling boil, then poach your eggs for 2 mins. Meanwhile, toast the bread.

3) Remove poached eggs with a slotted spoon and top each piece of toast with half the kale, an egg, the cherry tomatoes and feta.

Lunch

Lunch is brie, grape & cranberry baguette

Lunch is brie, grape & cranberry baguette

Brie, Grape & Cranberry Baguette – 333 calories – Protein 11.4g – Fat 12g – Carbs 42g

Time to make: 5 minutes

Ingredients:

1 baguette, ends removed and halved lengthways

4tbsp cranberry sauce

2tbsp mayonnaise

1 head red or white chicory, leaves separated or large handful lambs lettuce

150g (5oz) brie, sliced

100g (31⁄2oz) black seedless grapes, halved

1) Slice the baguette in half lengthways: spread the bottom half with cranberry sauce and the top half with mayonnaise.

2) Arrange the chicory leaves over the cranberry layer and top with the Brie and grapes. Sandwich the halves and cut into 6 pieces.

Dinner

For dinner, Kris is serving up fish & chips

For dinner, Kris is serving up fish & chips

Fish & Chips – 519 calories – Protein 42g – Fat 10g – Carbs 63g

Time to make: 40 minutes

Ingredients:

3 free-range eggs

150g/5½oz cornflakes

750g/1lb 10oz frozen white fish fillets

750g/1lb 10oz potatoes, peeled and cut into 1cm/½ in

1 tbsp rapeseed oil

400g/14oz frozen peas

50g/1¾oz reduced fat crème fraîche

1 small bunch chives, finely chopped

Salt & freshly ground black pepper

1) Preheat the oven to 220C/200C Fan/Gas 7. Line two large baking trays with baking paper.

2) Crack the eggs into a shallow bowl, whisk well and season with half the salt and plenty of black pepper. Add the fish and swirl around until coated in the egg.

3) Tip the cornflakes into a large food bag, then seal and bash with a rolling pin until crushed.

4) Open the bag and add the frozen fish pieces one at a time to the crushed cornflakes, turning it around to fully coat. Lift out and put onto one of the prepared baking trays.

5) Put the chips onto the other prepared baking tray and drizzle with the oil, remaining salt and plenty of black pepper. Toss to combine then shuffle the tray around until the chips are in a single layer – you might need to use two trays.

6) Put the trays in the oven and bake for 15 minutes. Remove the chip tray and turn the chips over. Return to the oven for another 10-15 minutes, or until the fish is cooked through and the potatoes tender and golden brown.

7) Meanwhile, bring a large pan of salted water to the boil, add the peas and cook for 2-3 minutes, until heated through. Drain and tip back into the saucepan, add the crème fraîche and crush with a masher until quite broken down. Stir in the chives.

8) Serve the fish and chips with a small portion of peas alongside.

Snack

Kris suggests these no bake carrot bites as a snack

Kris suggests these no bake carrot bites as a snack

No Bake Carrot Bites – 98 calories – Protein 2g – Fat 4g – Carbs 15g

Time to make: 20 minutes

3 medium carrots

6 medium dates

50g pecans, chopped

1 tbsp almond butter

90g oats, dry

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp ginger, ground

1/8 tsp sea salt

Makes 16 bites – one serving = 2 bites

1) Chop the carrots and blend with a blender until finely ground. Transfer to a plate or bowl.

2) Now, blend the dates and pecans and until combined. Return the carrots to the blender and add in the remaining ingredients.

3) Process until a dough forms and you can roll them easily into balls. If the mixture is too wet, add in a tablespoon or two of more oats. Roll the mixture into balls and store in an airtight container in the fridge for up to one week.

Drinks

Kris stressed the importance of water

Kris stressed the importance of water

Water – 0 calories

Two-thirds of our body is water, so it’s important to keep hydrated. Medical experts suggest drinking 1-1.5L of water every day to keep our bodies healthy.

Kris' mulled tea is only five calories

Kris’ mulled tea is only five calories

Mulled Tea – 5 calories – Protein 0.3g – Fat 0g – Carbs 1g

Ingredients:

1 tbsp dried rose petals

4 cloves

1 bay leaf

1 cinnamon stick

2 handfuls frozen mixed berries

1 tsp cranberry sauce

½ orange, quartered

1 green tea bag

Pour 1 litre of water into a large saucepan then add the dried rose petals, cloves, bay leaf, cinnamon stick, frozen mixed berries, cranberry sauce and orange. Bring the mixture to the boil, stirring occasionally then take off the heat. Drop in the tea bag then leave to steep for 2-3 mins. Strain through a sieve into a heatproof jug and serve warm.

Kris suggets the watercress cooler as a drink alternative

Kris suggets the watercress cooler as a drink alternative

Watercress Cooler – 80 calories – Protein 8g – Fat 3g – Carbs 12g

Ingredients:

40g chopped packed watercress

200ml buttermilk

1/4 teaspoon celery salt

Ice

In a blender, purée the watercress, buttermilk, and celery salt until smooth. Pour over ice and serve immediately.

Kris Boyson is a qualified Personal Trainer and his app Koach Kris is available now on the Apple App Store & Google Play Store. Price is £14.99 for a month’s access.

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